1800 Calorie Mediterranean Diet

You may not believe this fact but an 1800 calorie Mediterranean diet is largely been termed as the hidden secret behind all those toned bodies and amazing physique of people living around the Mediterranean sea.

Well, besides helping you in getting that dream body, this diet can further support you to fight against numerous health issues like heart disease, diabetes, and certain types of cancers.

Now, when we talk about the Mediterranean diet, it doesn’t mean that you need to hop on to that Italian pizza or pasta that comes on board with loads of calories.

Instead, you need to indulged ina healthy dietary pattern that includes all types of healthy food options like fruits, vegetables, nuts, seafood, beans, dairy, and olive oil.

What is an 1800 calorie Mediterranean diet?

You just need to follow the rules and guidelines of a Mediterranean diet while keeping your calorie intake around 1800 calories. Moreover, the consumption of red wine in moderate amounts is also permitted within this diet plan.

Still, in order to get the best results forward for your health and weight loss goals, you further need to abide by the below-mentioned guidelines of this famous diet plan.

Guidelines to follow during the 1800 calorie Mediterranean diet

  • You are required to eat only fresh and wholesome food
  • Besides the right diet, daily physical activity is also a vital part of this diet plan
  • Try to avoid processed and packaged food as much as possible
  • Moderate amounts of red wine( one drink a day for women and two drink a day for men) is permitted within this diet plan
  • The main meal must consist of good portions of salads, seafood, organic and grass-fed meat, along with a small portion of whole wheat food items
  • Never miss your breakfast and load it up with all the healthy food options to keep you energized during the day

 

Weekly sample planner for 1800 calorie Mediterranean diet

Day 1.

1800 calorie Mediterranean diet - scrambled eggs

1800 calorie Mediterranean diet – scrambled eggs

Breakfast- 2 servings of scrambled eggs with spinach and feta cheese

Snack-  1 serving of yogurt with strawberries

Lunch-  2 serving of grain-free tabbouleh salad

Snack-  1 serving of cheese slices

Dinner- 1 serving of chicken Ceaser salad with 1 serving of garlic roasted Brussell sprouts

Total calories for the day-1789

 

Day 2.

1800 calorie Mediterranean diet - peanut butter

1800 calorie Mediterranean diet – peanut butter

Breakfast- 1 serving of basic eggs with 2 slices of buttered toast

Snack-  1 serving of peanut butter and carrots

Lunch- 2 servings of tuna with white bean salad

Snack-  1 serving of tuna avocado salad with 1 serving of cheese slices

Dinner- 2 servings  of Zucchini pasta with 2 servings of easy steamed green beans

Total calories for the day-1792

 

Day 3.

1800 calorie Mediterranean diet - spinach and banana smoothie

1800 calorie Mediterranean diet – spinach and banana smoothie

Breakfast- 1 serving of spinach and banana smoothie and 4 easy to peel hardboiled eggs

Snack- 2 servings of cheese slices

Lunch- 2 servings of grain-free tabbouleh salad

Snack- 1 serving of peanut butter and celery

Dinner- 2 servings of easy grilled chicken with 12 spears of grapes

Total calories for the day-1790

 

Day 4.

1800 calorie Mediterranean diet - Pecans

1800 calorie Mediterranean diet – Pecans

Breakfast- 2 servings of cream cheese omelet with 2 oranges

Snack-  Pecans (1 oz)

Lunch- 1 serving of tuna stuffed tomato with almonds (1 oz)

Snack- Granola (2 oz)

Dinner- 2 servings of vegetable stir-fry

Total calories for the day-1802

 

Day 5.

1800 calorie Mediterranean diet - honey sandwich on rye

1800 calorie Mediterranean diet – honey sandwich on rye

Breakfast-2 servings of scrambled eggs with spinach and cream cheese with 1 serving of cinnamon apple bites

Snack-  1 serving of peanut butter and carrots

Lunch- 1 serving of peanut butter and honey sandwich on rye

Snack-  2 serving of cheese slices

Dinner- 1 serving of easy cheesy mixed vegetables with 2 servings of steamed green beans

Total calories for the day-1811

 

Day 6.

1800 calorie Mediterranean diet - cheese slices

1800 calorie Mediterranean diet – cheese slices

Breakfast- 1 serving of scrambled eggs with onion flakes and 1 apple

Snack-  2 serving of cheese slices

Lunch- 1 serving of peanut butter and jelly sandwich

Snack- 1 serving of gouda cheese on rye sandwich

Dinner- 2 servings of cauliflower chicken fried rice

Total calories for the day-1781

 

Day 7.

1800 calorie Mediterranean diet - protein-packed tuna melt

1800 calorie Mediterranean diet – protein-packed tuna melt

Breakfast- 1 serving of strawberry yogurt smoothie with Granola( 1 oz)

Snack-  1 serving of peanut butter and celery

Lunch- 2 servings of red pepper and tomato salad

Snack- 2 serving of cheese slices

Dinner- 1 serving of  protein-packed tuna melt with green beans

Total calories for the day-1807

Summing it up

An 1800 calorie Mediterranean diet gives you a lot of freedom to decide upon your food options and this has been quoted as the biggest reason behind its immense popularity. Still, do consult with your physician before getting started with this diet plan.

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